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  6. Carrot vs. Marrow-stem Kale

Carrot vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between carrots and marrow-stem Kale

  • Carrots have more vitamin A; however, marrow-stem Kale is higher in vitamin K, vitamin C, folate, manganese, calcium, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 353% more than carrots.
  • Marrow-stem Kale contains 3 times less vitamin A than carrots. Carrots contain 835µg of vitamin A, while marrow-stem Kale contains 251µg.

Food varieties used in this article are Carrots, raw and Collards, raw.

Infographic

Carrot vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Carrot
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +50.2%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +40%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +603%
Contains more IronIron +56.7%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +360.1%
Contains more SeleniumSelenium +1200%
~equal in Copper ~0.046mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Carrot
Carrot
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 278% 13% 17% 13% 18% 16% 32% 0% 33% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin AVitamin A +232.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin CVitamin C +498.3%
Contains more Vitamin EVitamin E +242.4%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +3211.4%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Marrow-stem Kale DV% diff.
Vitamin K 13.2µg 437.1µg 353%
Vitamin A 835µg 251µg 65%
Vitamin C 5.9mg 35.3mg 33%
Folate 19µg 129µg 28%
Manganese 0.143mg 0.658mg 22%
Calcium 33mg 232mg 20%
Vitamin E 0.66mg 2.26mg 11%
Vitamin B2 0.058mg 0.13mg 6%
Fiber 2.8g 4g 5%
Protein 0.93g 3.02g 4%
Magnesium 12mg 27mg 4%
Potassium 320mg 213mg 3%
Choline 8.8mg 23.2mg 3%
Iron 0.3mg 0.47mg 2%
Sodium 69mg 17mg 2%
Selenium 0.1µg 1.3µg 2%
Vitamin B3 0.983mg 0.742mg 2%
Vitamin B6 0.138mg 0.165mg 2%
Fats 0.24g 0.61g 1%
Carbs 9.58g 5.42g 1%
Starch 1.43g 1%
Phosphorus 35mg 25mg 1%
Vitamin B1 0.066mg 0.054mg 1%
Polyunsaturated fat 0.117g 0.201g 1%
Fructose 0.55g 1%
Calories 41kcal 32kcal 0%
Protein per 100 calories 2.3g 9.4g N/A
Calories per 10 g protein 441kcal 106kcal N/A
Weight per 100 calories 244g 313g N/A
Net carbs 6.78g 1.42g N/A
Sugar 4.74g 0.46g N/A
Copper 0.045mg 0.046mg 0%
Zinc 0.24mg 0.21mg 0%
Vitamin B5 0.273mg 0.267mg 0%
Saturated fat 0.037g 0.055g 0%
Monounsaturated fat 0.014g 0.03g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.191mg 0.086mg 0%
Isoleucine 0.077mg 0.1mg 0%
Leucine 0.102mg 0.151mg 0%
Lysine 0.101mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.061mg 0.087mg 0%
Valine 0.069mg 0.12mg 0%
Histidine 0.04mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +76.8%
Contains more ProteinProtein +224.7%
Contains more FatsFats +154.2%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +71.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.